Monday WOD – 032717

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PROM NIGHT!!
On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets go on Sale soon.

WCCF INTRAMURAL OPEN
Announcing EVENT 6 of the Intramural Open!! The Open may be over, but for our internal Intramural Open, we still have one final event. The 6th event will be held on April 7th at 5:30 at the gym. We are having a “Field Night”! Think back to your old school field days: three-legged races, sack relays, etc. There will be a variety of events throughout the night that team members will be able to participate in. Your Team Captains will have more information soon about the events and how to sign up. At the end of the night, we will announce the winners of the 2017 WCCF Intramural Open. REMEMBER, the WINNING TEAM gets VIP ACCESS to our WCCF PROM NIGHT!!

Stay tuned for standings after Week 5!

WORKOUT OF THE DAY

Wellness
1. Back Rack Reverse Lunge: 4×8-12
2. Tempo RDL: 4×8-12 @30X1
Alternate sets of 1&2.

3. 5 RFT:
20 Step Ups 20/15
20 Situps

Fitness
1. Back Rack Reverse Lunge: 4×8-12
2. Tempo RDL: 4×8-12 @30X1
Alternate sets of 1&2.

3. 5 RFT:
20 Step Ups 24/20
20 Weighted Situps 35/20

Performance
WL
Pause Clean (2 sec just below knee): 5×2

STRENGTH
1. Back Rack Reverse Lunge: 4×8-12
2. Tempo RDL: 4×8-12 @30X1
Alternate sets of 1&2.

METCON
5 RFT:
20 Step Ups 24/20
20 Weighted Situps 35/20

ACCESSORY
1. Tempo GHR: 4×8-12 (3 sec. descent)
2. Frog Pump: 4×30
Alternate sets of 1&2.